Form Running Combos

Here are the suggested FORM combos for Weeks 12 & 13
Note:  This does not apply to the Walk  Group or Beginning A

Warm-up:
Warm-Up Walk: 5 Minutes
Warm-Up Jog:    5 Minutes (this should be 2 minutes slower than your Race Pace)
Note: You can either incorporate your warm-up into your miles, or, for a better time, you can begin your miles after you have warmed up

 Group B   Walk 3: Jog 7 Combo
Do your warm-up then repeat until you complete your miles:
    Repeat the Following 2 Times=6 Minutes
          2 Min. Race Pace
          1 Min. of Acceleration Gliders
               30 Sec. Turnovers
               30 Sec. Gliders
     1 Min. Race Pace=7 Minutes
     3 Min. Walk-Break=10 Minutes
 
Group C: 1:14 Combo
Do your warm-up then repeat until you complete your miles:
    Repeat the Following 4 Times=12 Minutes
          2 Min. Race Pace
          1 Min. of Acceleration Gliders
                  30 Sec. Turnovers
                  30 Sec. Glide
    2 Min. Race Pace=14 Minutes
    1 Min. Walk Break=15 Minutes
 
Option for Current Runners: (with and without a walk break)
Do your warm-up
Jog for 3 Miles
Begin FORM Running (repeat until you complete your miles): 
         Repeat the Following 3 Times=9:00 Minutes
               2 Min. Race Pace
               1 Min. of Acceleration Gliders
                       15 Sec. Turnover
                       15 Sec. Glide
                       15 Sec. Turnover
                       15 Sec. Glide
          30 Sec. of Acceleration Gliders=9:30 Minutes
               15 Sec. Turnover
               15 Sec. Glide
          30 Sec. Walk Break; or Acceleration Glider; or Race Pace=10:00 Minutes
          (If you walk keep it BRISK…this is just a change of pace not a “break”; If you DO NOT WANT TO  WALK then turn this into an acceleration glider (15 Turnover: 15 Glide) or 30 Seconds of Race Pace)
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